How To Build Muscle: The Definitive Guide

[dannyboy9]

Internet & magazines are full of misinformation & myths on how to build muscle. Countless methods promise results some struggle to achieve. If you don’t get results, you’re using ineffective methods. Which is a shame. Not getting results is the chief reason you end up quitting.

It’s easy to build muscle the natural way. But you have to know how. These 10 tips will help you — How to Build Muscle: The Definitive Guide.

1. Get Stronger. Get into strength training. The stronger you become, the more muscles you’ll have. If you don’t know where to start, get on StrongLifts 5×5 program. It takes 3 x 30 mins per week.

2. Lift Weights. Weight lifting is your best tool to get stronger & build muscle. Weight lifting is:

* Efficient. Works more muscles, learns you to balance & control the bar.
* Safe. Works your body through natural motions, not fixed ones.
* Versatile. Plenty of exercises with one barbell. Great for home gyms.

Start with an empty barbell to avoid injuries. Add weight gradually. Read the articles on exercise technique & get Starting Strength.

3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially your legs. If you could do only one exercise, it would be the Squats.

4. Eat. Food speeds up recovery & builds muscle. Eat at least your body-weight in lbs x 18 calories. Eat every 3 hours. Eat post workout. Calculate your calorie intake using FitDay.

Strength training burns calories. You’ll need to eat more to keep your current body-weight. Never starve yourself to death. Even if you want to gain weight without gaining fat.

5. Eat Healthy. Limit junk food & alcohol consumption to once or twice a week. Eat healthy the rest of the time, you need:

* Vitamins & Minerals. All kind of veggies & fruits.
* Whole Grain Carbs. Brown rice, bread, pasta, oatmeal, yams, beans.
* Healthy Fats. Fish oil, saturated fat, flax seeds, olive oil.
* Fiber. Green veggies, flax seeds, whole grains.

You can use supplements to make your life easier, but the bulk of your nutrition must come from whole food. If you have trouble building the habit of eating healthy, check the tips in StrongLifts 5×5 free eBook.

6. Drink Water. Strength training causes water loss. Drink water to avoid dehydration & help muscle recovery. One gallon a day will do.

7. Get Protein. Proteins are the muscle building blocks. You need protein for recovery & to build muscle. Sources of protein:

* Meat. Beef, pork, lamb, deer, buffalo, …
* Eggs. Eat the yolk, it’s full of vitamins.
* Poultry. Chicken, turkey, duck, …
* Fish. Tuna, salmon, sardines, mackerel, …
* Soy. Milk, soy cheese, soy yogurt, …
* Whey. Not necessary but easy for post workout shakes.

Eat at least 1g/lbs protein daily. 300g quark as snack, 1 can of tuna at lunch, 300g meat at dinner & 500ml milk through the day gets you 150g protein.

8. Rest. Muscles grow after your workout, not during. Give your muscles time to recover & grow.

* Don’t Train Daily. Keep one day rest between two workouts.
* Sleep. 8 hours of sleep on average should be enough.

9. Plan Ahead. Career, business, family, friends, hobbies, etc. All will interfere with your goal to build muscle. Build a lifestyle that helps you achieving your goal of building muscle. Plan ahead:

* Free Time. Train early in the morning or directly after work.
* Prepare. Prepare your food for work, prepare your gym bag.
* Shop. Go to the grocery store, get the food you need to build muscle.

10. Persist. Don’t believe the hype. It takes time to build muscle. You need at least 2 months to see serious change. Focus on getting stronger & keep a training log in the forums to stay motivated.

The only thing that will prevent you achieving success is you. Persist.

How To Build Muscle: The Definitive Guide | StrongLifts.com

[Red5]

Originally Posted by dannyboy9

The only thing that will prevent you achieving success is you. Persist.

This a very good post & highlights the areas where so many people fall down. The last part is especially true.

[dannyboy9]

I agree with your statement regarding the last part. People expect to see results at the end of the week. Sure, even at the end of the month you can see results if you have been consistent with your diet, training and sleep efforts but even then it will be simply be progress, not a dramatic transformation.

[Hawkwind]

Aight folks...to get the original thread back on track I deleted the clutter. My suggestion would be that in the future articles include a link to the original.

~Hawkwind

[dannyboy9]

You got it ma'am. Tommy is right. Like I said, I'm going to make an effort to remember to post links in the future.

[Myles]

Originally Posted by dannyboy9

3. Train Your Legs. Don’t lose your time training abs, chest & biceps only. You need to train your whole body, especially your legs. If you could do only one exercise, it would be the Squats.

Word.

[foild1]

This routine you suggest sounds like something I would give a shot - but, one thing strikes me as weird about it ------ why only one set of deadlifts?!